All articles tagged with #sleep
Experts say chronic sleep disturbances—such as reduced deep sleep, circadian rhythm disruption, REM sleep behavior disorder, and nighttime wandering—may be early signs of dementia. Sleep helps clear brain toxins and supports memory consolidation, so persistent or severe sleep problems should prompt evaluation by a neurologist or sleep specialist.
Experts say to boost energy for workouts by prioritizing sleep, optimizing nutrition and caffeine use, selecting enjoyable and appropriately paced activities, and adjusting exercise intensity and mindset to improve motivation.
New research from the University of Sydney suggests that small, sustainable changes to daily habits—eating more fruits and vegetables, increasing daily movement, and extending sleep (around 7.2–8 hours) — can measurably improve heart health, healthspan, and lifespan if maintained long-term.
A University of Oulu study tracking 3,231 adults found that irregular bedtimes nearly double the risk of major cardiovascular events over 10 years, especially among those sleeping under eight hours, highlighting the heart-health importance of a consistent sleep schedule, though causation can’t be proven and other factors play a role.
A BBC Health piece reports that a weekend of camping can shift the circadian clock about two hours earlier by immersing people in natural daylight and reducing artificial light, helping align sleep with the day-night cycle and potentially lowering risks linked to late bedtimes. Based on Kenneth Wright’s research and campers’ experiences, the article notes outdoor sounds can aid sleep and offers tips for first-time campers to improve comfort while adapting to nature.
Stopping alcohol triggers quick and longer-term health shifts: within days you sleep better and stay hydrated; after a week your immune system and hormones rebound; after a month you may notice clearer skin and some weight changes; several months in, brain health and digestion improve; after a year cancer risk declines and emotional well-being often improves. Expect possible short-term withdrawal symptoms (anxiety, cravings, rapid heartbeat, restlessness, sleep problems) as your body adjusts, and plan alternatives to drinking or taper off if you’re a heavy drinker.
A Finnish study of 3,321 adults finds that irregular bedtimes significantly raise the risk of major cardiovascular events, especially in those sleeping under eight hours, likely due to circadian disruption. The researchers urge maintaining a consistent wake and bedtime, limit evening caffeine/alcohol, and screen exposure to support heart health.
Anxiety is keeping many Americans awake, and experts say practical steps—like a smartphone curfew, listening to boring podcasts, limiting distressing news, and building a calming, consistent bedtime routine—can quiet racing thoughts and improve sleep.
New research links midlife behaviours to lifespan across species: longer-lived fish slept at night and stayed more active in daylight, while human studies suggest daytime activity and sleep timing predict lower mortality and a staged ageing process. The findings imply behaviour is a sensitive readout of ageing, with wearables offering a path to map ageing trajectories in people.
Even a quick getaway can misalign your circadian rhythms. To avoid social jet lag, sync your internal clock with the trip by aligning sleep, meals, exercise, and light exposure to the new schedule; starting with waking early can help re-set your body clock and keep vacation fatigue at bay.
A large study of tens of thousands finds that adding about five minutes of sleep, two minutes of exercise, and roughly half a serving of vegetables to daily routines could add a year or more to lifespan.
Magnesium is essential for sleep, nerves, hormones, and muscles, but most adults get enough from a varied diet, so unnecessary daily supplementation isn’t advised and can be risky in excess. Supplements may help only in specific cases—such as a confirmed deficiency or high sweat loss in athletes—under medical guidance, with different forms serving different needs (glycinate for muscles, L‑threonate for brain). Aim for about 400–420 mg per day for healthy men unless a clinician directs otherwise.
Sponsored by Tom’s Guide, this piece explains the 7:1 sleep rule—seven hours of sleep with a consistent one-hour wind-down window, five nights a week—and cites research suggesting it could add up to four years to life expectancy. It also offers a practical gear guide to help you stick to the routine, including Moonbrew Magnesium Sleep Aid cocoa, Three Spirit non-alcoholic nightcaps, a Hatch Restore 3 sunrise alarm, calming pillow sprays, journaling, and a sleep-tracker approach (e.g., Oura Ring or a Sleep Tracker Journal), plus mattress and sheet picks. The takeaway is that steady habits matter as much as fancy gear.
A menopause fitness expert conducted a two-week “super-dose” creatine trial (~21–24 g/day) and reported immediate cognitive benefits—improved focus, steadier energy, and better handling of travel and sleep disruption—despite no noticeable body changes in that short period. She favors creatine HCL to reduce bloating, though experts note high-dose effects are likely situational and not a general prescription. Aging may heighten the potential benefits of supplementation, but evidence is limited and individual; consult a clinician before trying large doses.
There is no single best sleep pose, but your sleeping position can affect morning stiffness, breathing, and reflux. Side sleeping is common and can cause shoulder and hip pressure unless you use a memory-foam pad and a knee pillow; back sleeping preserves spinal alignment but may worsen sleep apnea and reflux unless you elevate the head or upper body; stomach sleeping is hardest on the neck and spine, though a small pelvic pillow can reduce lower-back strain. Pregnant people are advised to sleep on the left side to improve circulation and reduce reflux. If you want to switch positions, do so gradually and use pillows or devices to stay in a new posture, while maintaining good overall sleep habits like a cool, dark room and regular routine.